In this dish Brussels sprouts are sautéed with garlic, shallots, black mustard seeds (or any seed you like) and lemon transforming this simple vegetable into a bright and flavorful side dish. It’s quick to make and full of nourishment.
I like to eat lots of vegetables to feel healthy and vibrant. Vegetables are loaded with nutrients, fiber and amazing molecules called phytochemicals. They are also teeming with phytonutrients—carotenoids, flavonoids and polyphenols—that help almost every part of our body function optimally, including our brain. Vegetables help us stay healthy as we age.
Dr. Mark Hyman suggests 75% of our diet be vegetables. I usually make two to three vegetable dishes per meal.
In order to eat lots of vegetables we need easy recipes that taste amazing. These Shredded Brussels Sprouts with Lemon can be made in 15 minutes and they have unexpected bright flavors.
Nutritional Benefits of Shredded Brussels Sprouts with Lemon
- Brussels sprouts are very nutrient dense. One cup provides over 100% of your daily requirement for vitamins C and K. Vitamin K is crucial for bone health, reducing inflammation in the body, and preventing blood clots. Vitamin C, is necessary for the growth, development and repair of all body tissues. It’s involved in many body functions including formation of collagen, absorption of iron, and the proper functioning of the immune system.
- Brussels sprouts help protect your gut. They contain Glucosinolates which protect the lining of the digestive tract and stomach. Glucosinolates have an antibiotic-like effect and help ward off bacterial, viral, and fungal infection in the intestines and other parts of the body.
- Brussels sprouts are highly beneficial for the good bacteria in your microbiome. They contain insoluble fiber, which keeps the digestive system healthy by providing fuel for friendly bacteria and promoting regular bowel movements.
- The lemon, garlic and shallots improve the flavor, and provide more vitamins and minerals to help aid the immune system and benefit your whole body.
- You have the option to use poppy seeds, black mustard seeds or any seeds you likde. They all taste great and provide protein, dietary fiber, as well as some essential vitamins and minerals.
How to Shred Brussels Sprouts
Shredding or slicing the Brussels sprouts really thin is what makes this dish so good. They cook very fast, stay sweet and get a little crispy. (You can actually buy them pre-shredded now!)
The easiest ways to shred Brussels sprouts is to use the slicing blade of your food processor. It only takes a few minutes. You can also just toss them into the bowl and pulse until they’re shredded well.
- Slice off the bottom 1/2 – inch of the sprouts off and discard the outer leaves that fall off on their own.
- Slice them really thinly, either with a slicing blade on a food processor or with a really sharp knife. If cutting by hand, halve sprouts lengthwise, and thinly slice them crosswise. The slices toward the stem end should be thinner, to help pieces cook evenly. While it can be done with a knife the food processor is so much easier or buy them already shredded.
It doesn’t matter if you buy Brussels sprouts on the stalk or cut from the stalk. Look for tight, firm and bright green little heads. They will stay fresh for almost two weeks if bought fresh and kept well in the fridge.
These Shredded Brussels Sprouts cook in about 5 minutes! It’s a quick side dish.
The basic recipe is Brussels sprouts, shallots, garlic, black mustard seeds, lemon, olive oil, Celtic sea salt and pepper. There are also a few optional ingredients that make this dish divine.
Optional Ingredients for Shredded Brussels Sprouts with Lemon
Choose the seeds you have on hand. Poppy seeds, black mustard seeds, sesame seeds or cumin seeds are all good in this dish. If you don’t have any seeds it’s fine to make it without.
I use butter and olive oil for a sweeter flavor. The recipe can be made with all olive oil, or use ghee in place of the butter.
Pomegranate seeds make this dish beautiful and add a crunchy texture. They also give a little sweetness.
I love pecorino cheese sprinkled on during the last few minutes of cooking. Pecorino is made from sheep’s milk (pecora means “ewe” in Italian). It has a strong, tangy flavor. Parmesan can also be used but is a bit milder. The cheese provides a nice salty taste. If you don’t eat cheese just add a little more salt.
Shredded Brussels Sprouts with Lemon is a really delicious side dish that works for a holiday meal or weeknight dinner. It’s savory, crisp, tender, bright and lemony. Easy to make and comes together in just 20 minutes.
If you like this recipe, try these other easy vegetable side dishes:
Sautéed Spinach with Caramelized Mushrooms
Easy Roasted Cauliflower with Healing Spices
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Shredded Brussels Sprouts with Lemon
- Total Time: 20 minutes
- Yield: 4 servings 1x
Description
Lemon, black mustard seeds, garlic and shallots are sauteed quickly with shredded Brussels sprouts making this a bright and flavorful side dish.
Ingredients
- 1/4 cup freshly squeezed lemon juice, divided, more to taste
- 1 pound Brussels sprouts
- 1 tablespoon olive oil
- 1 tablespoon grass fed butter (optional you can use all olive oil)
- 1 shallot thinly sliced
- 2 garlic cloves, minced
- 1 tablespoon seeds ( black mustard, cumin, sesame, or poppy seeds)
- Celtic sea salt and pepper to taste
- 1/4 cup freshly grated pecorino or parmesan cheese (optional)
- 1/4 cup pomegranate seeds (optional)
Instructions
- Cut bottoms off sprouts, and discard. Use a food processor fitted with the slicing blade to cut sprouts into thin slices. (If cutting by hand, halve sprouts lengthwise, and thinly slice them crosswise. The slices toward the stem end should be thinner, to help pieces cook evenly.)
- When all sprouts are sliced, toss them with 2 tablespoons lemon juice. (Recipe can be prepared to this point and refrigerated, covered, for up to 3 hours.)
- When ready to serve, heat oil and butter over high heat in a skillet large enough to hold all the sprouts. When very hot, add shallots and saute 3 minutes until lightly brown and soft.
- Add garlic and seeds. Cook 1 minute until fragrant, stirring often.
- Add Brussels sprouts, sauté on medium high stirring often until sprouts are wilted and lightly cooked, but still bright green and crisp, about 4 minutes. Some leaves will brown slightly.
- Add remaining lemon juice, pecorino (if using) and sprinkle with salt and pepper. Cook, stirring, 1 minute more. Turn off heat.
- Stir in the pomegranates, if using.
- Taste and add more salt pepper and lemon juice if desired. Transfer to a serving bowl and serve.
Equipment
Buy Now → - Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Side Dish, Vegetable
- Method: Saute
- Cuisine: Vegan, Paleo, Gluten-Free, Whole30
